Hope you can benefit from my fitness journey

[Rico 55]

(Lost 112 lbs gained 10 in lean muscle)

First of all good luck to all pre-ops and congrats to all post-ops on your sleeve it's a mighty tool that will help and i emphasize on 'help' change your lifestyle to the better.

VSG just gives us the push we need to be on our way .. the rest is up to us.

My first advice is that for the first 3 and 1/2 weeks you should follow your NUT's diet program (what, when and how to eat) to the letter therefore no cheating and never give in to your cravings. This is so important because make no mistake it will impact your target weight and your journey as a whole.

4 weeks - 24 weeks: Daily walk and exercise

You should be walking at least 3 miles a day by now and after you've past the 4 weeks mark you're good to go to the gym for some serious exercise!

Avoiding excess/ loose skin:

(remember that our skin will not magically snap back)

Two things that you need to focus on at the gym;

1) Cardio (treadmill)

2) Light weightlifting (Weight-loss training/routines)

Cardio: Daily

When you're on the treadmill its important that you gradually, day by day, increase the resistance (incline) of the machine. By doing this you will burn more calories more efficiently. Always complete 60 minutes on the treadmill regardless of incline/resistance rate.

Light weightlifting: Every other day

We lose weight rapidly after VSG so we need to preserve our muscle mass and to achieve that we need to work our muscles. Ask the instructors at the gym to put you on a light, weight-loss routine. Shouldn't be more than 20-30 mins

If you have the time you can work on the following:

Swimming and/or aerobics: Days you are not weightlifting

** Note: Always keep sipping water/Gatorade etc. while doing all of the above.

My strongest advice and to achieve the best results always have a Protein Shake before and after working out. The brand of Protein powder i used and still use to this day is "100% whey Gold Standard" (photo below). Have it with Water or skimmed/low fat milk (water is easier for digestion). Each scoop gives you about 30g of protein which will also help you achieve the amount of protein your body needs daily.

1 scoop 1/2 hour before workout

1 scoop immediately after workout

If you stick to the above and do not cheat i promise you will be very, very pleased with the way you look and more importantly the way you feel.

Good luck and let me know if you have any other questions.

[Traci J. 207]

Thanks for the info. I'm almost 2 weeks out and am looking forward to getting my workout on.

[Capricornrose 59]

Wow. Thanks for the info.

[HalfTheWoman 107]

Thanks for the info. I need to get back on track with my exercise. I would love to join a gym with a pool!

[CAS621 2]

This is great information. I am 2 1/2 months post op and really need to get going on more intensive exercise. Any opinions on the eliptical vs. treadmill? I am debating whether I need to get a treadmill for my house - I have an eliptical. My main areas of concern are my mid section and my arms. Thoughts?

[Fat2FitMom 5]

Awesome and on point post!!

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